Go-To Summer Snacks

Go-To Summer Snacks

Fuel Up the Right Way!

"Part of the joy of eating is the anticipation of seasonal foods. For me, the first asparagus of spring or the first raspberries in the summer are cause for a celebration. Eating with the seasons helps ground us and reminds us of our connections to the earth" -John Ash  

 Summer: a time spent playing outdoors, spending more time with loved ones, and enjoying the bounty of delicious fruits and vegetables in season. Our bodies’ metabolism shifts with the seasons. During spring and summer, the sun's energy warms the body and we have less need to produce internal heat through the digestive system, so our appetite naturally decreases. With this, our bodies don't want or crave the hot and savory foods of winter. Here, I have provided a few summer snacks that not only are in season, but are also quick to make for yourself and your family!

Avocado Toast-

     Who doesn't love avocado, right?! I swear, it makes me so happy when I cut into a perfectly ripe avocado. I like to make this as a pre-work out snack. Add it to your favorite bread (I am a die-hard sourdough fan), and top with pink Himalayan salt and crushed black pepper. Another amazing seasoning that you can find at Trader Joe’s is called ‘Everything but the Bagel’ … so good. 

Banana Sushi-

    I just made these for my non-banana eating toddler last week and now she eats this every morning. This is also great for pre- or post- workout. You can always make it the traditional way with the tortilla, nut butter and banana, however, this recipe takes less than a minute to make. Slice banana, top with favorite nut butter and top with slivered almonds. For my toddler, I add sprinkles instead of the nuts. 

No-Bake Protein Bites-

This an easy meal prep idea and yummy to snack on, especially if you are craving chocolate (you can always switch out chocolate for vanilla protein). What you will need: 2 scoops of chocolate protein, 7/8C dates pitted, 1 1/4C walnuts, 1/4C hemp seeds (including for rolling), dash of ground cinnamon, dash of sea salt, 1/4C almond butter, cocoa powder for rolling, a bit of favorite nut milk if too dry. Place dates in mixer and blend until ball forms. Set aside. Seperately blend the walnuts until you get a flour-like consistency, then add the walnut flour and protein powder, 1/2 the hemp seeds, sea salt, and cinnamon. Blend, but not for too long. 

Transfer to a bowl and add the almond butter and dates. If the dough is too wet add a little cacoa powder; if too dry, add nut milk.

Refrigerate for 15 minutes. Take out of refrigerator and form bite-sized balls. Roll in hemp seeds. 

(Recipe from

In-Season Fruit with Chocolate Hummus-

Buying fruit in season is not only cost effective but the produce is also sweeter and contains more nutrients when picked while ripe. I like this recipe with strawberries and apples. It is also a great way to get your kiddos to eat more fruit too!

What you will need for the chocolate hummus: 2C unsalted garbanzo beans, 4 Tbsp cocoa powder, 2 Tbsp peanut butter, 1/4C maple syrup, 1 tsp vanilla extract. Add all ingredients to food processor and puree until smooth. 

(Recipe from

Being a mom of two, it seems that I am always carrying snacks wherever I go. Before I leave the house, I always pack a small cooler. What’s in my bag: cut carrots, cut celery, snap peas, cucumber slices, protein bites, sparkling water, whole strawberries, fig and walnut bites (you can get these at Trader Joe's), almonds, smoothie or green juice. 

I hope you enjoy these fun and quick snack ideas. Cheers to a happy and healthy summer!

In Health, 

Tara Latham

Kaia FIT Roseville Coach

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